Name: Playbook - Sean Garner - W2/D1 Legs & Core
Uploaded: 2022-11-15T19:51:51.280Z
Duration: 30 min
Description: W2/D1 Legs & Core

I just sometimes don’t understand the difference that you explain between 1 st and 2nd position otherwise great workout

Alin

I need to buy bands so I can do all the exercises at the gym in my building

Michelle

Legs are burning! Warmed up with a 5k and implemented some box jumps and wall balls between rounds! TGIF!

Whitney

Welcome to Project MomBod!

I am looking forward to seeing how you transform your body over the next 4 weeks and beyond!

These workouts are designed to be done in less than 30min so stay moving.

If you have any questions please feel free to reach out to me so that I know how I can best serve you🙏

Also, be sure to tag me @SeanGarner on Instagram and use the hashtag #ProjectMomBod so that I can keep up with your progress👊👍

Go crush it and become the fit mom your family needs! 

Have an AWESOME day and talk soon!

Mini Band Lateral Walk

From a standing position, grasp the dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This is the starting position.

Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Keep your back straight. As you descend, push your knees outward and keep your weight on your heels. At the bottom of the motion pause briefly, then drive through your heels, extending the knees and hip, to return to the starting position. 

Repeat the designated number of reps.

Goblet Squat

If you don’t have a slider use a towel on a tile or hardwood floor.

Also can use a paper plate on a carpet or rug.

Begin on the floor laying on your back with your feet on top of the sliders. 
This will be your starting position.

Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet. Flex the knees, pulling the sliders as close to you as you can, contracting the hamstrings. After pausing, return to the starting position.

Repeat for the designated number of reps.

Slider Leg Curl

Circuit 1

Stand in front of a box or bench (just below knee height). This is the starting position. 

Step up on to the surface with left foot first, followed by the right. Step down with the left root, follow by the right.  Switch lead foot. 

Repeat for the designated number of reps.

Step Ups

Have the middle of your back on a bench or box  with your feet flat and knees bent. This is the starting position.

Execute this movement by driving through the heel, extending your hips upward squeezing the glutes. Pause and then return to the starting position. 

Repeat for the designated number of reps. Switch legs. Repeat.

Hip Thrust

Crouch down with hands in front of you shoulder width apart and feet behind you with hips up in the air and eyes forward. Keep knee of the ground. This is the starting position. 

Crawl forward starting with your right hand with your left foot following with the left hand and the right foot. Complete 1/2 of the  designated distance and return to the initial position crawling backwards.

Complete the designated distance or time.

Bear Crawl Forwards / Backwards

Circuit 2

W2/D1 Legs & Core

Juls

Austine Harris

W1/D1 Legs & Core

Vesko

Katherine

W1/D2 Glutes

Really good thank you. I do not like the hollow sits

Craig Dunn

Annemarie Biondi

W1/D3 Upper Body

W1/D4 Legs & Core

W1/D5 Glutes, Core & Conditioning

Thank you, it was great. Was having one of those days where is didnt fancy doing anything and this was my get our and go.

I combined a 1/2 hour leg and this.....I’m done😂😂🤠

W1/D6 Upper Body

W2/D2 Glutes

Another great workout fit in between washing dishes/laundry 👍😁

W2/D3 Upper Body

Feel good! Warmed up with some running and lower bod is burning!

W2/D1 Legs & Core

Community

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